Comparing Nutrients in 7 ounces Frozen Carrots VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Frozen Carrots	8%	11%	81%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Frozen Carrots	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	26% 750kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	14.5% 14g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.093g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	23% 3.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.7g	113% 147g	130g per day for Men 19-50 years
Sugars	13% 9.45g	66% 48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.85% 0.62g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 8.04g	NA	g per day for Men 19-50 years
Fiber	17.2% 6.55g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	2.76% 1.55g	28% 15.7g	56g per day for Men 19-50 years

Vitamins

	Frozen Carrots	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	157% 1409μg	89.7% 808μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.28% 0.087mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.65% 0.073mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.75% 0.92mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.42% 0.37mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.5% 0.19mg	137% 1.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	223% 5.36μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.5% 4.96mg	1.1% 0.99mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.54% 1.13mg	7.54% 1.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Carrots	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.74% 77.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	88% 0.79mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.87mg	407% 32.5mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	41% 173mg	420mg per day for Men 19-50 years
Manganese	14.8% 0.34mg	NA	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	9.36% 65.5mg	71.7% 502mg	700mg per day for Men 19-50 years
Potassium	13.7% 466mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	110% 60.3μg	55μg per day for Men 19-50 years
Sodium	9% 135mg	32.7% 490mg	1500mg per day for Men 19-50 years
Zinc	5.95% 0.65mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	4.83% 179g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Carrots VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Carrots versus 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Carrots vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 7 ounces of Frozen Carrots have 1.7 times more Vitamin A, 5 times more Vitamin C and 6.8 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 15.9 times more Vitamin B1, 21.6 times more Vitamin B2, 19.6 times more Vitamin B3, 9.5 times more Vitamin B6, 18.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Frozen Carrots have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Frozen Carrots vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 7 ounces of Frozen Carrots have 10.6 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 5.4 times more Copper, 37.3 times more Iron, 7.3 times more Magnesium, 7.7 times more Phosphorus, 1.6 times more Potassium, 43.4 times more Selenium, 3.6 times more Sodium and 6.7 times more Zinc than Frozen Carrots, Unprepared.
• Both Frozen Carrots and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Calcium per seven ounces.
• 7 ounces of Frozen Carrots lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 10.5 times more Energy, 15.4 times more Fat, 17 times more Saturated Fat, 6.8 times more Omega 3, 8 times more Omega 6, 9.4 times more Carbohydrate, 5.1 times more Sugars, 2.8 times more Fiber and 10.1 times more Protein than Frozen Carrots, Unprepared.
• 7 ounces of Frozen Carrots provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein